And welcome to day 15 of the Challenge – you are kicking butt 🙂
As the 21 Day challenge creeps towards the final week, I hope to offer you some tips on how to maintain your new way of eating.
Don’t worry if you haven’t stuck to the plan 100%, or haven’t even started.
You’ve got your meal plan or recipes available to you any time, and you can just repeat them over and over until you have the hang of it.
One of the biggest tips for success is preparation.
We’ve all heard it – failing to plan is planning to fail.
If you go into something this big, like a full change of eating, without a plan you are going to have a bad time.
You’re going to get caught out without food and eat something that throws you off.
Or you might be eating all the wrong foods without even realising it.
So today I give you my top tips when it comes to meal planning!
This is an excerpt from my ebook, Preparing for the Ketogenic diet.
Before we get started, a little quote about reframing the way you think of your health…
When we say we don’t have TIME to do something, what we are actually saying is that it is not a priority. We all have 24 hours in a day, it is time to make your health a priority.
Next time you think you don’t have time, try saying out loud “My health is not a priority for today” and see how it feels.
Keto Meal Planning for Pros
Meal planning really is one of the crucial steps in succeeding on Keto.
I usually suggest a big pantry clean out, so you are left with access to Keto friendly foods only (or at the very least, the kids’ pasta is out of sight!)
Now you can begin to consider what you will be eating next week and for the rest of your life.
It can be exciting in the beginning, and some people go crazy with cooking new meals every day, following recipes and cooking breakfast and lunches.
This can get overwhelming though, so simpler meals you can cook ahead particularly for breakfast and lunch can really help manage this.
I make a simple meal planning template and shopping list in excel or Google slides, and use this every week.
I STILL use these 2 documents – I type it up on Friday afternoon and print it so it’s on the fridge.
After printing your meal plan and shopping list template, it’s time to get excited about all the delicious food you will be eating!
STEP 1 – Start by blocking out days/nights where you know you don’t usually cook – if you have commitments that mean you will be out or weekends away etc, always include these. I hate food waste, so making sure your week is realistic (ie. no one is going to cook every single day for the rest of their lives!) avoids waste and the guilt of not ‘getting it right’
STEP 2 – Choose a few very basic snacks that don’t require cooking or refrigeration to always have on hand, such as almonds, pork rinds or boiled eggs and add the ingredients to your shopping list
STEP 3 – Choose a few dinners for the week, without overwhelming your willingness to cook. If one night is a big cooking night for a pretty extravagant meal, follow it up with a simple steak and salad or similar. You can also start with what you’ve got on the fridge/freezer eg. if you have beef mince in the freezer, jump on to Pinterest, google or your favourite facebook group and ask them for their best beef mince Keto recipes!
I also suggest trying a meat free day!
There’s many amazing Keto recipes to suit vegetarian diets, so why not give one a go. Also choose recipes that can be easily doubled, so you can put left overs in the freezer. Add the ingredients to the shopping list for each meal as you go, checking what you’ve already got in the fridge and pantry.
STEP 4. Choose your lunches – I prefer leftovers as it saves time and money.
STEP 5 – in the “prep required’ field on the meal plan, make a note of anything you need to do on the weekend or night before eg. get beef out of freezer, make a batch of granola etc.
STEP 6 – Don’t forget to add your toilet paper etc 🙂
Chose meals that get you excited!
This is really important – if you are dreading a meal all day, you are more likely to deviate and not cook what you had planned.
On the other hand, if you know you’ve got something delicious waiting for you, no amount of delicious smells can make you deviate!
While I have no doubt many people know how to meal plan already, sometimes it helps to do a check in and make sure we are still doing this basic thing that absolutely leads to our success.
I do my groceries weekly, which I find really helps with budgeting and avoiding those quick trips to the shops which invariably lead to the temptation of cake and chocolate.
I hope this helps you plan for the post-challenge weeks ahead!
What’s your favourite meal planning tip? How do you save money when it comes to groceries and eating on Keto?
The Aussie Keto Queen